Push / Pull / Legs / Full Body Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	54 minutes/day \| 4 days/week
	Bodybuilding, Build Muscle, Gain Strength
	Barbell, Flat Bench, Incline Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Single D-Handle Attachment, Pull up bar, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Rest

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	8 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
3.Barbell Incline Bench Press	4 sets	8 reps	60s
4.Seated Dumbbell Shoulder Press	4 sets	8 reps	60s
5.Rope Cable Triceps Extension	4 sets	8 reps	60s
6.Single-Arm Standing Cable Reverse Flye	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Pull-up	4 sets	8 reps	60s
2.Barbell Pendlay Row	4 sets	8 reps	60s
3.Dumbbell Deadlift	4 sets	8 reps	60s
4.Supported Single Arm Dumbbell Bent-over Row	4 sets	8 reps	60s
5.Alternate Hammer Curl	4 sets	8 reps	60s
6.Lat Pulldown	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	5 reps	60s
2.Dumbbell Bulgarian Split Squat	4 sets	8 reps	60s
3.Kettlebell Goblet Reverse Lunge	4 sets	8 reps	60s
4.Leg Extensions	4 sets	8 reps	60s
5.Lever Seated Leg Curl	4 sets	8 reps	60s
6.Seated Calf Raise Machine	4 sets	12 reps	60s

Date Created: 9/22/2021, UTC

Last Updated: 12/7/2021, UTC

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.